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First FCF Workout of 2018

Robyn S

What’s the difference between “power” and “full”/”squat” versions of the olympic lifts?

From Catalyst Athletics:

Coaches and athletes sometimes have different definitions of what constitutes a “power” receiving position. Most commonly, anything received with the thighs horizontal or higher is considered a power lift. Others will require the knee to be bent to no more than 90 degrees, and others will count only lifts with the thighs above horizontal (i.e. a lift with thighs exactly horizontal is too low). Some lifters will also intentionally receive power snatches with a much wider foot stance than in the snatch. This makes arresting the downward movement easier, but also means that the lift cannot continue into a full squat if the bar isn’t elevated adequately.

REGISTER FOR THE UPCOMING OLYMPIC WEIGHTLIFTING or POWERLIFTING CYCLES NOW! The programs begin next Monday 1/8 and you must registered to attend.

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+ Maybe It’s Not Just a Sandwich: A Nurse and Her Friends Take a Simple Idea to Seattle’s Streets – The Seattle Times

CrossFit WOD for Tuesday 1/2

every minute on the minute for 24 minutes:
– 5 ring muscle-ups
– 10 power snatches, 61/43kg
– 15 two-for-one wall balls, 20/14lbs

This is essentially high-skill interval training. The skills are most important: clean up your existing movement or challenge yourself to the next level of performance.

CompEx

AGILITY/STAMINA/HANGING

for 20 minutes:
10 touches 4-cone drill
7 clusters, choose weight
6 c2b/4 bmu

CONDITIONING

21-15-9 rft
hang power clean, 61/43kg
strict ring dips (can you muscle-up to high ring dips?)

5:00 max wall ball, 20/14#

Gymnastics Strength

pressing development

hollow/arch/plank, wrist prep, scap flow, Jefferson curls, dips & deficit handstand presses, straddle handstands, straddle handstand press negatives

HIIT WOD

Long Interval

I.

a. for max reps:
1:00 row
1:00 burpees
1:00 double unders

1:00 rest

b. for max reps:
1:00 bike
1:00 mountain climbers
1:00 single unders

1:00 rest

repeat for 3 rounds

II.

4:00 on, 2:00 off, for 3 rounds
20 slam ball
30 rotational lunge
40 curl-up

III.

for 7 minutes:
30m death march
60m bear crawl

Front Squats & Rowing

Robin S in a hip bridge.

Hip bridging is a great exercise to activate the glutes and hamstrings, while it forces the hip flexors to relax and stretch open. Try it before the next time you lift and see if you feel like you hit better positions.

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+ Chris Hinshaw (Aerobic Capacity Coach) AMA – Reddit

CrossFit WOD for Wednesday 6/28

front squat 5×8, ascending

3 rounds:
row 0-250m @ 2:08 pace
row 251-500m @ 2:03 pace
row 501-750m @ 1:58 pace
row 751-1000m @ >1:53 pace

Rest 1:1

Post best round time to whiteboard!

Olympic Weightlifting WOD

clean complexes! accessories.

Powerlifting WOD

box squats, push presses, sumo deadlifts! accessories.

Kettlebell WOD

– Primal mobility warmup
– Snatch skill work. We will be working on adding more volume to sets
– Pressing and lunge ladder to finish

Trident Championships 2017 Recap

Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!

Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!

I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)

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+ Trident Championships 2017 (Achieved) Live Streams – Facebook

CrossFit WOD for Tuesday 6/27

5 rounds for total reps:
max alternating kettlebell presses
max pullups

Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.

Post all 5 round totals to whiteboard.

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Short Interval: 6x 400m runs at 75% effort

Gymnastics Strength WOD

SKILLS: Slack Line, stretching, conditioning, midline conditioning

Trident Championships 2017 Live Streams

Big thanks to Trident Athletics for always running a smooth, fun event!

Women’s Open Session B (Robyn S, Vicky B)

Men’s Open Session B (Nathan M, Guillaume C)

Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)

Men’s Open Session A (Andrew B)

Intramural Open Update: Week 1

And just like that, 17.1 and 17.2 are done! Which workout did you like better? We were surprised to see that the dumbbells would show up again. Special thanks to Patrick H. and Rain City Fit for lending us the extra weights two weekends in a row! Here’s hoping we’re completely done with them!

After multiple extensions in score submission deadlines last week, we were finally able to tally up our points for our Intramural Open after week one. Check it out:

For 17.1 Top 3 Podium Finishers:

Rx
(1) Crystal B (2) Ann-Marie D (3) Kai H
(1) Dave H (2) Devin B (3) James S

Scaled
(1) Teada S (2) Lindsay G (3) Emily M
(1) C. Guerrero (2) Jesse G (3) Grayson W

Spirit Award:
Bernice A. of team Blue Barracudas!

Long Distanace Performance of the Week:
Robyn S. of team FLEX Appeal for gettin’ it in Cancun!

Current standings after WEEK ONE: (1st) FLEX Appeal, (2nd) Thundercats, (3rd) Blue Barracudas

17.2 scoring is in the works so in the mean time check out our CrossFit Games Open leaderboard. Perhaps think of ways you can earn more points for your team by checking in with your captains & teammates. Let’s get crazy for Week 3 and 17point3!

CrossFit WOD for Monday 3/6

bench press 4x5x80%

3 rounds for time:
15 deadlifts, 102/65kg
15 HSPU

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: back squats, snatch + snatch balance, snatch push press
accessories: banded drinking bird, death march, bent-over row

Kettlebell WOD

Ground force

Single arm swing and clean skill work

Press and squat finisher